Every time I fill my freezer with these simple breakfast Egg Muffins, I can’t help but feel a little accomplished! They’re meal-prep friendly, packed with protein, and perfect for those hectic mornings. Customize them with your favorite veggies and proteins, make a batch for the kids, and enjoy a quick, satisfying bite whenever you’re short on time, no need to whip up an Egg White Frittata!
Why You’ll Love These Healthy Egg Muffins:
Egg muffins are like mini frittatas baked into convenient, handheld portions, perfect for busy mornings! Here’s why they’re a must-try:
- High in Protein : Keeps you full longer and prevents mid-morning hunger.
- Make-Ahead Friendly : Just reheat in the microwave for a quick breakfast or snack.
- Customizable : Load them up with your favorite veggies, meats, and cheeses.
- Kid-Approved : The bite-sized shape makes them fun and easy for little ones to enjoy.
Try them with spinach, feta, and colorful veggies for a nutritious, delicious start to your day!
How to Make The Best Egg Muffins:
Ingredients:
- Eggs + Egg Whites : The protein-packed foundation of these muffins.
- Fresh Vegetables : Adds flavor, nutrition, and texture. Try spinach, bell peppers, and cherry tomatoes.
- Herbs & Spices : Essential for boosting flavor, especially in egg-white-heavy recipes.
- Cheese (Optional) : Feta, cheddar, or your favorite cheese can add extra richness.
- Toppings : Customize with avocado, salsa, hot sauce, or fresh parsley for added taste.
Enjoy them fresh or reheat for a quick, satisfying meal!
Exacte Ingredients:
- 1 cup lightly packed baby spinach chopped
- ¾ cup finely diced red bell pepper about 1 small pepper
- ¾ cup finely diced green bell pepper about 1 small pepper
- ¾ cup quartered cherry tomatoes or grape tomatoes, about 1 cup whole tomatoes
- 6 large eggs
- 4 large egg whites
- ¼ teaspoon kosher salt
- ¼ teaspoon dried basil
- ¼ teaspoon dried oregano
- Pinch ground black pepper or cayenne pepper if you like a little kick!
- ¼ cup crumbled feta cheese plus additional to sprinkle on top
- Optional toppings: avocado salsa, hot sauce, freshly chopped parsley
Instructions:
- Grease : Coat a muffin tin generously with nonstick spray and add your chosen mix-ins.
- Whisk : In a bowl, whisk together eggs, egg whites, herbs, and spices.
- Fill : Pour the egg mixture into the muffin cups, then sprinkle feta on top.
- Cook : Bake at 350°F (175°C) for 24 to 28 minutes until set.
- Cool & Serve : Let them cool slightly, then loosen the edges with a butter knife. Enjoy fresh or store for later!
Recipe Adaptations & Dietary Swaps:
- Cheesy Egg Muffins : Skip the veggies and use your favorite cheese blend, like Parmesan or goat cheese.
- Egg Muffins with Cottage Cheese : Swap the egg whites for 2/3 cup cottage cheese for extra creaminess.
- Spicy Egg Muffins : Add a dash of hot sauce or a pinch of cayenne for a little kick.
- Zippy Egg Muffins : Stir in a few teaspoons of Dijon mustard for a tangy twist.
- Egg Muffins with Meat : Mix in bacon, ham, or cooked sausage for a heartier breakfast.
- Keto-Friendly : No changes needed! These are naturally low-carb.
- Dairy-Free, Whole30, & Paleo : Simply omit the cheese to keep them compliant.
- Gluten-Free : These egg muffins are naturally gluten-free as written!
Storage & Reheating Tips:
-
- Refrigerate: Let the muffins cool completely before transferring them to an airtight container. Store in the fridge for up to 3 days. You can keep them all together or portion them into grab-and-go containers.
- Freeze: Once cooled, wrap each muffin individually in plastic wrap, then place them in a zip-top bag. Store in the freezer for up to 2-3 months.
- Reheat:From thawed: Let the microwave on medium power for about 30 seconds.– From frozen: Microwave for 1 to 2 minutes until heated through.
Recipe Tips & Tricks:
- Prevent Sticking: A generous coat of nonstick spray is a must! A silicone muffin pan works great too. Some readers also had success with cupcake liners or parchment paper baking cups.
- Egg-to-Vegetable Balance: Each muffin should have enough veggies for flavor and nutrition without falling apart or tasting like a salad. Follow the recipe’s suggested amounts for best results.
- Whole Egg vs. Egg Whites: The perfect ratio is 6 whole eggs + 4 egg whites, this keeps them protein-packed without becoming spongy.
- Watch for Wateriness: High-water-content veggies can make muffins soggy. Try sautéing them first to remove excess moisture.
- Reheating Tip: If reheated muffins turn watery, wrap them in a barely damp paper towel before microwaving.
Nutrition:
- Serving: 1 muffin
- Calories: 70 kcal
- Carbohydrates: 3g
- Protein: 8g
- Fat: 3g
- Saturated Fat: 1g
- Cholesterol: 96mg
- Fiber: 1g
- Sugar: 2g
Egg Muffins
These Egg muffins are meal-prep friendly, packed with protein, and perfect for those hectic mornings.
Notes
Ingredients
- 1 cup lightly packed baby spinach chopped
- ¾ cup finely diced red bell pepper about 1 small pepper
- ¾ cup finely diced green bell pepper about 1 small pepper
- ¾ cup quartered cherry tomatoes or grape tomatoes, about 1 cup whole tomatoes
- 6 large eggs
- 4 large egg whites
- ¼ teaspoon kosher salt
- ¼ teaspoon dried basil
- ¼ teaspoon dried oregano
- Pinch ground black pepper or cayenne pepper if you like a little kick!
- ¼ cup crumbled feta cheese plus additional to sprinkle on top
- Optional toppings: avocado salsa, hot sauce, freshly chopped parsley
Instructions:
- Grease : Coat a muffin tin generously with nonstick spray and add your chosen mix-ins.
- Whisk : In a bowl, whisk together eggs, egg whites, herbs, and spices.
- Fill : Pour the egg mixture into the muffin cups, then sprinkle feta on top.
- Cook : Bake at 350°F (175°C) for 24 to 28 minutes until set.
- Cool & Serve : Let them cool slightly, then loosen the edges with a butter knife. Enjoy fresh or store for later!
